Dinner for weight loss. How to prepare a quick and healthy dinner? Low-calorie dinner recipes

Nutritionists prove that eating in the evening is contraindicated not only for those who are watching their figure. Eating in the evening also negatively affects the function of human organs. Unfortunately, a person is not able to adjust the work of the body to his rhythm of life.

The brain of every person contains a region that controls the physiological processes of the body - the hypothalamus. It is associated with the functions of the gland of the endocrine system (pituitary gland), which is responsible for the functioning of the endocrine system of the body and its development, and also regulates the functioning of the genital organs and the physical condition of a person.

A person does not have the opportunity to change the biological structure of his body. He cannot control the body's breathing, heartbeat, intestines and stomach. In order for the body to always be healthy, nutrition must be properly composed for the whole day.

At night, all organs and cells of the body are restored. The accumulated stress and food that fills your stomach throughout the day will no longer interfere with your rest. Therefore, before going to bed, you do not need to eat high-calorie foods, so as not to disturb the rest of the body as a whole. All nighttime snacks affect the development of melatonin. The person becomes nervous, restless, and cannot sleep peacefully, despite being tired.

Hunger allows the body to absorb accumulated fats. Experiments that athletes conducted on themselves showed that if you do not eat at night, fats are processed very well, and hunger promotes the development of muscles and biceps. The habit of eating food at night develops obesity, which is very difficult to get rid of in the future. And by the age of 24, his growth intensifies. The adult body does not require the consumption of carbohydrates in large quantities, as happens in childhood and adolescence.

The question always arises, what time should you have dinner? For people who get up early and go to bed late (21.22 hours), dinner should be at 18-00. Night owls can organize dinner for themselves much later, 3-4 hours before bedtime. During this time, the food will be absorbed, digested, and the stomach will rest during sleep. Products should be light, quickly absorbed by the body. If dinner didn’t turn out on time, you can do it a little later, the main thing is in moderation. It will be enough to drink a cup of fermented milk product or yogurt before bed, and the body will not feel hungry. If you can’t resist sweets, you can replace them with honey (a teaspoon). Put honey in your mouth and dissolve; it is not advisable to swallow it right away. You can drink it with a glass of water or mint decoction. After honey, a person's feeling of hunger disappears. It also helps improve sleep.

What to eat for dinner with proper nutrition

Food for dinner accounts for approximately 20% of all food consumed throughout the day. Its calorie content should be no more than 300, 400 k/kl. Dinner consists of foods that contain proteins and vegetables. Products with protein are 2 times less than vegetable ingredients. Vegetables must be divided into two parts. One part can be heat treated: boil in a water bath or simmer in the oven. The second group is used for raw vegetable salad.

The volume of food for dinner should be as much as it fits in the palm of your hand (fingers are not included). The proportion is one to two. One palm - foods containing protein, two palms - vegetables. Products that contain a large amount of proteins: fish, all types of legumes, eggs, chicken fillet, curd products, cheese, mushrooms. An addition to protein products would be cooking food from cauliflower or broccoli, pumpkin, zucchini, celery, tomatoes, cucumbers, and avocados.

You should not eat potatoes, pasta, or porridge during dinner. Nutritionists recommend having dinner without fried foods, dumplings, dumplings, sweets, or baked products. A dinner made from such products will increase the load on the internal organs (liver, stomach, pancreas), which is very undesirable. Glucose is not processed during sleep, which means it is stored in fat. The feeling of hunger before bed can be quenched with an apple, a glass of kefir with spices or herbs: ginger, coriander, cardamom, black pepper. They speed up the metabolism in the body.

Proper nutrition for dinner sample menu

You need to approach the right dinner correctly, think through it and create a menu.

It should look something like this:

Monday: fish baked in the oven + cauliflower or broccoli salad, seasoned with sunflower oil (yield 150 gr. - 20 gr.)
Tuesday: chicken fillet + vegetables (yield 100 gr. – 150 gr.)
Wednesday: seafood + vegetables (yield 100 gr. – 150 gr.)
Thursday: vegetables, steamed or stewed + boiled poultry (yield 150 g. – 100 g.)
Friday: omelette + vegetables (yield 200 g)
Saturday: cottage cheese casserole (yield 150 g)

The dinner portion for a woman is 250 grams, and for the stronger half - 100 grams. more. The prepared dinner should consist of the correct ratio: protein + vegetables. For men – 100 gr. protein + 250 gr. vegetables For women – 70 gr. protein + 180 gr. vegetables Calorie content is determined by the amount of food taken (approximately 250/350 kilocalories). Nutritionists advise staying away from fatty sauces, butter, and spicy ketchup during dinner. These foods make it difficult to digest proteins.

After dinner is over, it is better to spend time in light movement: a walk, household chores. This will ensure good sleep and great shape.

– a real crime against health. To avoid feeling hungry before going to bed, it is important to have dinner properly, but under no circumstances go hungry.

Proper and tasty dinner: 7 popular products

Can't convey. The feeling of hunger is satisfied 30 minutes after eating. Because of this, a person manages to eat much more than he needs. To avoid systematic overeating, you need to eat as slowly as possible. Chew food into a fine pulp before swallowing. In the process, it is recommended to reduce the standard portion by a quarter and use plates of a smaller diameter. This helps deceive your own perception - a small full plate is perceived as a large portion.
Don't eat a lot of salty foods. Excess salt increases thirst. You have to drink too much liquid, the kidneys cannot cope with its elimination. Excess fluid contributes to the appearance of edema.
Maintain portion sizes. Dinner should account for 30% of your daily calorie intake. For women, the norm is 1200-1400 kcal per day, for men – 1600-1800. People engaged in physical labor can increase the norm to 2500 kcal.

In the first weeks of switching to proper nutrition, it will not be possible to follow all the rules. There is nothing wrong with this; the body needs time to adjust to a new regime. Mild discomfort is acceptable: nausea, mild stomach pain. Cleansing the body will help remove unpleasant symptoms.

You need to arrange a fasting day, during which you eat only green apples or cucumbers. You can drink unlimited quantities of water and green tea. This diet removes toxins from the body, gently cleanses the intestines and prevents constipation.

What can you eat for dinner

For evening meals, you should choose foods that do not overload the digestive system. A healthy dinner should start no later than 19:00. In the evening, metabolism slows down. If you have dinner later than 20:00, the food will not have time to digest. This causes gas accumulation and bloating.

For dinner you can eat:

Lean meat. It includes chicken breast, turkey fillet, veal and rabbit. In order for protein foods to be digested and absorbed faster, they must be consumed with foods containing acids. For example, with kefir or sweet and sour pomegranate sauce.
Fish and seafood. Any lean fish is a light, nutritious dinner. Mussels, crab meat and other seafood will help diversify your diet.
Vegetables. You need to eat juicy vegetables fresh: sweet peppers, cabbage, cucumbers, radishes. Carrots, beets, eggplants and pumpkin should be baked. Potatoes for dinner are not advisable.
Dairy products. An alternative to the usual cottage cheese and kefir can be: low-sugar yoghurts, fermented baked milk, milk.
Eggs. You can eat eggs in any form: hard-boiled, soft-boiled, or as an omelet. You will have to discard the fried eggs - they absorb too much oil when frying.
Cereal porridge. A good option for dinner is buckwheat or oatmeal. It is better to leave the rice for the morning.
Whole wheat bread. It is acceptable to eat 1-2 slices of bread. It is advisable for it to be slightly dry. Freshly baked and, especially, warm bread cannot be eaten.

After dinner, you can’t go straight to bed; you need to wait 3-4 hours. At this time, it is useful to take a walk in the fresh air, 2 hours after eating - do yoga or do a light workout. Strenuous physical activity should be avoided. If you want to eat before going to bed, you can eat a small piece of low-fat cheese or a glass of kefir. You can't go to bed hungry.

Foods to avoid in the evening

A correctly composed evening menu cannot include:

Sweets. These include not only cookies and sweets, but also dried fruits. They are high in carbohydrates. Once in the body, they are quickly absorbed and deposited on the hips and waist as excess fat deposits.
Animal fats. Sea fish and mature cheeses can be eaten until 16:00; low-fat analogues are suitable for dinner.
Heavy food. Red meat, mushrooms and legumes are foods that take a long time to digest and are difficult to digest. They should be eaten for lunch.
Floury. White bread, homemade pastries and pasta are sources of fast carbohydrates. They quickly satisfy hunger, but do not provide any benefit.

Refusing any product only increases the desire to eat it, even if it was not a frequent guest on the menu before. This is a feature of the psyche that needs to be taken into account. To avoid breakdowns, you need to allow yourself small portions of “harmful foods” 1-2 times a week.

The best diet dinner recipes for the week

The perfect evening meal: quick and delicious. There are many options for dinner if you follow proper nutrition, they are varied and do not require special culinary skills.

Vegetable salad with cabbage

For 4 servings of salad you will need:

0.5 kg of Chinese cabbage;
1 onion;
1 carrot;
1 lemon.

Chop the cabbage, finely chop the carrots and onions. Mix and use lemon juice as a dressing.

Omelette

For 2 servings of omelet you will need:

3 eggs;
1 tbsp. l. flour without a slide;
2 tbsp. l. milk;
a pinch of salt.

Whisk milk and flour until smooth. Add eggs one at a time and mix. Add spices. Fry over low heat for 3-5 minutes. Decorate the finished omelette with herbs if desired.

Chicken cutlets

For 6 servings of cutlets you will need:

600 gr. chicken fillet;
500 gr. cabbage;
1 onion.

Grind all ingredients in a blender, mix, salt to taste. Form cutlets and bake in the oven until done.

Cabbage soup

For 4 servings of soup you will need:

1 liter of broth or water;
0.5 kg cauliflower;
1 bell pepper;
1 carrot;
1 tomato;
3-5 stalks of celery;
1 onion.

Cut all vegetables into cubes and boil until tender. Puree the finished soup in a blender, pour back into the pan and bring to a boil.

Oatmeal with kefir and flaxseeds

For 2 servings of porridge you will need:

300 gr. oatmeal;
0.5 liters of water;
400 ml kefir.
2 tbsp. spoons of flax grains

Pour the flakes into boiling water and cook until tender. Grind the flaxseeds and pour into kefir.

Fish with vegetable salad

For 4 servings of fish you will need:

600 gr. lean fish fillet;
300 gr. Chinese cabbage;
200 gr. lettuce leaves;
greenery.

Cut the fish into steaks and bake in the oven. For the salad, chop the cabbage, lettuce and greens. Season with olive oil and place on plates. Place fish steak on top of the salad.

Cheesecake

For 6 servings of cheesecake you will need:

600 gr. cottage cheese;
80 gr. semolina;
1 egg;
1 pinch of soda.

Mix cottage cheese with semolina and soda, beat in the egg, mix until smooth. Place in a mold and keep in a warm place for 15 minutes. Bake until golden brown.

It’s not difficult to prepare a delicious dinner from available ingredients. On average, it will take 15-20 minutes to prepare dinner for the whole family. Eating healthy food together after a long day of work is the key to good health and warm relationships.

We can talk and discuss about proper nutrition for quite a long time. One of the pressing issues is the importance of dinner.

The myth that dinner, in fact, is not an important component of the daily diet is quite widespread.

However, leading gastroenterologists and nutritionists can confidently say the opposite.

If a person ignores dinner for a long time, the body will begin the process of starvation, which will cause metabolic disorders and other digestive problems.

Thus, a person will only gain weight, but not lose it. So is skipping dinner worth so many sacrifices?

The importance of dinner as the last meal

Dinner is an equally important meal of the day, along with breakfast and lunch. A healthy break between dinner and breakfast should last no more than 10-12 hours, otherwise you risk getting a stomach ulcer or other gastrointestinal disease.

Instead of starving yourself, you can prepare a light and quick dinner, for example, from fresh vegetables or fruits.

Such dishes will help not only protect your health, but also remove extra pounds. Dinner should be no later than 2-3 hours before bedtime, so the rule “don’t eat after 6” is also incorrect.

What can you eat for dinner and why?

At night, our body not only gains new strength, but also renews itself: the skin and muscles are regenerated, hair and nails grow. The main task of dinner is to replenish amino acid reserves in the body, so dinner must include proteins and fiber.

Foods high in protein include various types of fish, seafood, dairy products, eggs, legumes, lentils and mushrooms. Vegetables that are great for dinner include cauliflower, lettuce, bell peppers, tomatoes, broccoli, celery, pumpkin, avocado, leeks, cucumbers, zucchini or zucchini.

All foods for dinner are best consumed raw; you can also steam them, bake them in their own juices, or grill them. The number of vegetables should exceed the number of protein foods on your plate.

What not to eat for dinner and why

Sugar, together with high-grade flour, raises blood sugar quite well, however, after sweet buns or pies, it also drops at lightning speed, and the feeling of hunger comes very quickly.

Another disadvantage is that it is thanks to refined foods that fat is deposited on the hips and abdomen. Therefore, there is practically no benefit in such products, unless you are a fan of starch, of course.

Red meat

For dinner, it is not advisable to eat heavy foods such as fried red meat. This product contains a large amount of tyrosine, which increases the adrenaline ratio in the blood.

Red meat is best consumed in the daytime, for breakfast or lunch, so that by the evening the adrenaline coefficient returns to normal and allows you to fall asleep peacefully without any problems.

An alternative to red meat for dinner would be poultry and dietary fish.

Smoked products and sausages

These foods contain the antioxidant teramine. Thanks to it, norepinephrine is produced, which contributes to the formation of nerve impulses.

A large number of impulses increases brain activity, so it can be difficult for a person to fall asleep. In addition, you should remember about the excessive calorie content, as well as the harmfulness of smoked and sausage products.

Rice

Most often, people eat refined rice, which can be stored in body fat. But the fact is that this product contains countless amounts of fast carbohydrates. Therefore, avoid such cereals during dinner.

Chocolate

Eating even a small piece of chocolate during dinner can ruin your figure and your well-being. Chocolates usually contain excess sugar and caffeine. It is better to eat sweets in the morning and afternoon.

Nuts

Sweet fruits

Fruits such as grapes, peaches, nectarines, melon or banana undoubtedly have their benefits, however, they are high in glucose. You can replace sweet fruits with dried fruits, and it is better to eat fresh ones during the day. At the same time, if you replace the sweet bun with a slice of watermelon or melon, there will naturally be more benefits.

Hot sauces

Spicy foods, and in particular hot sauces, are foods that kill sleep. Also, in the afternoon, the gastrointestinal tract is less active, so there is a chance of getting heartburn after eating this type of food.

Fast food

Everyone knows about the dangers of burgers and other fast food, so it is better to try to avoid this food altogether. Such food is harmful not only in the evening.

Typically, a standard portion of fast food replaces the daily calorie intake, which leads to the storage of excess fat in the body. And by eating a couple of hamburgers before bed, you can get a heaviness in your stomach for the whole night.

Diet recipes for dinner

Boiled fish with fresh vegetables

250 g white fish;
Fresh seasonal vegetables;
Salt, pepper, spices.

Place the fish in boiling, pre-salted water, then cook until fully cooked. The dish is served with fresh, chopped vegetables and herbs, which can be sprinkled with lemon juice or olive oil.

Buckwheat with herbs and egg

250 ml water;
Fresh herbs;
Olive oil;
Hard-boiled chicken egg.

First, cook the cereal in salted water, and once ready, season it with oil. Serve with egg slices and fresh herbs.

Vegetable smoothie made from green vegetables

Fresh cucumber ;
4 celery stalks;
Green bell pepper;
40 g spinach;
50 g grain cottage cheese;
250 ml water.

Peel the cucumber and pass it through a blender along with celery and other vegetables. Add cottage cheese and beat everything together for 30 seconds. This smoothie is a great pre-bedtime meal.

Omelette with tomatoes and herbs

Two chicken eggs;
Half a tomato;
A bunch of greenery;
Spices.

Beat the eggs with the spices using a whisk. Cut the tomato into small pieces, chop the greens. Pour the beaten eggs into a preheated frying pan over low heat, then add the tomatoes and cover with a lid.

Before it’s ready, add the herbs and let the omelette brew. Then place on a plate and drizzle with olive oil.

Chicken fillet with vegetables

One chicken fillet;
250 ml water;
Carrot;
Bulb;
Bell pepper;
Broccoli;
Olive oil;
Spices.

In a high frying pan, fry the chicken and chopped onion. Without bringing the meat to readiness, add vegetables to it and fill it with hot water. Add spices to taste and simmer until done. Serve the dish with chopped herbs.

Cottage cheese and fruit casserole

200 g 1% cottage cheese;
Art. l. flour;
Egg;
Fruits/dried fruits/berries.

Mix all the ingredients and place in a glass baking dish. Place in a preheated oven for 15-20 minutes at 180 degrees. The finished casserole is served with unsweetened tea or kefir.

We bring to your attention the following video:

Fitness trainer, group exercise instructor, nutritionist

Provides general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. Also specializes in modern methods of functional testing in sports; athlete recovery.

Recently, everyone is passionate about a healthy lifestyle. Everyone watches their figure, goes to the gym, tries to be healthy and beautiful. It is no secret that the basis of normal weight and a healthy body is complete and proper nutrition. And everyone knows the common phrase about dinner, which must be given to the enemy.

And, in fact, the food we eat in the evening turns into fat on our sides and, sometimes, harms the quality of sleep. But how can we refuse to eat in the evenings, when we come home from work so tired and hungry, having eaten who knows what all day, and sometimes not eating anything at all all day? So, what to eat for dinner to stay slim and not overload your body?

Basic rules for dinner

The first thing you need to know is that you need to have dinner four hours before bedtime. Otherwise, your stomach will not have time to digest the food, and instead of resting, you will turn from side to side all night, you will have nightmares, you will wake up exhausted and not getting enough sleep, if, in general, you can fall asleep after a hearty and satisfying dinner before bed.

Second, dinner should be light, since all the calories you eat in the evening are converted not into energy, but into fat. Remember this when your hand involuntarily reaches for candy or a sandwich with smoked sausage.

And third, some products cause stimulation of the cerebral cortex, and you will not be able to fall asleep, and some, on the contrary, contain substances that will allow you to quickly fall asleep and sleep soundly all night without waking up.

When deciding what is best to eat for dinner, you must first of all cross off the following from the list of evening foods: sausages, flour and sweets, fatty rich soups, fried meat, fried potatoes and smoked pickles. Don’t think that we have excluded all the most delicious things and there is nothing left to eat. This is wrong. There are many more delicious and healthy dishes. In general, dinner should account for about 20% of the daily food intake, so figure out for yourself what your portion should be.

So what should you eat for dinner?

It is better if it is protein food: chicken, fish, rabbit, lean meat. You can prepare many delicious and healthy dishes from these products. Knowing what to cook from fish, and, you can please the whole family with a delicious dinner, pleasing both your meat-loving husband and your capricious children. You can bake or stew a rabbit. This is dietary, but very tasty meat

When preparing poultry or fish, you should not puree or boil pasta with butter as a side dish. As a side dish, a vegetable salad seasoned with vegetable oil or lemon juice is best suited. Meat and vegetables go well together, give you a feeling of fullness and are perfectly digestible. You can boil beans or cauliflower.

You can also prepare an omelette with tomatoes or a light chicken or fish soup.

If you are having dinner alone today, you can simply take natural yogurt, chop some fruit into it, add a handful of nuts, and if you have a sweet tooth, you can season all this beauty with a spoonful of honey. You will have a very tasty and extremely healthy dinner. Green tea with lemon is suitable as a drink.

What else do they eat for dinner? You can boil the rice, it is better if it is brown, add a vegetable mixture, boiled and peeled shrimp or pieces of fish to it. The Italians call it risotto and are their favorite dish.

You can simply cook oatmeal with fruit or cook buckwheat.

The cooking method best suited for dinner is baking, boiling, or steaming, because you can eat both a piece of fatty fish and a cutlet for dinner if they are cooked in a double boiler.

If you have a cake at home, or your mother baked delicious pancakes and fried meat pies, then tell yourself that you will eat it all in the morning, because all these goodies eaten for breakfast will not harm your figure, especially if you run around like a squirrel in a wheel all day.

Knowing what dinner should be like, you can become healthier and even lose those hated couple or three kilograms that kept your favorite skirt from fastening without putting any effort into it. By adhering to these rules, the extra pounds will slowly but surely leave you, and your stomach will thank you very much, as you will forever forget about the many problems associated with it.

The rule “don’t eat after six” or “give dinner to the enemy” does not always help you lose weight. Often, refusing to eat in the evening means an empty stomach, poor sleep, a spoiled mood and, in the end, raiding the refrigerator at 10 p.m. And then - a feeling of guilt and extra pounds. Nutritionists advise not to go to extremes. It is necessary to have dinner, experts say, but you need to know when and what to eat. Smachno.ua asked experts what dinner should be like
When should you have dinner?

“Dinner time is individual for everyone. The main condition is that dinner should be no later than 4 hours before bedtime,” says nutritionist Natalya Samoilenko. That is, if you go to bed at 22.00, then your dinner should be at 18.00, if it’s closer to midnight, then you can have dinner at 20.00.

Eating dinner immediately before bedtime risks the fact that the body will not have time to digest the food received. It begins to ferment in the stomach and poison the body. Calories eaten before bed will undoubtedly remain on your waistline.

What's better for dinner?

At night, our body not only rests, but is renewed: skin, muscles are restored, hair and nails grow. “The purpose of dinner is to replenish amino acid reserves in the body,” says Natalya Samoilenko. “Therefore, dinner should consist of proteins and its “friends” - ground and leafy vegetables.”

Protein should be light: fish, seafood, cottage cheese, white cheese, such as mozzarella or Adyghe, eggs, beans, lentils, mushrooms.

Good vegetables for dinner include cauliflower, green salad, bell peppers, tomatoes, broccoli, celery, pumpkin, leeks, avocado, Jerusalem artichoke, as well as cucumbers, zucchini and zucchini in season.

Ideally, half of the vegetables for dinner should be raw, the other half should be steamed, oven-baked, or grilled. “Vegetables should have 2 times more protein,” says nutritionist Nadezhda Melnichuk. “As for fats, it is better to use vegetable or natural fats in the food products themselves.”

It is useful for those losing weight to eat cabbage for dinner - white cabbage, cauliflower, broccoli and other types. Cabbage contains tartronic acid, which prevents the formation of fat from carbohydrates.

Another piece of good advice for those who want to lose weight is to eat slowly: when you eat food slowly, the hormone cholecystokinin, which is responsible for the feeling of fullness, begins to be released in the duodenum and small intestine.

What not to eat for dinner

It is not recommended to eat carbohydrates for dinner, especially easily digestible ones: in the evening our body processes glucose worse and, if it is in excess, fat begins to be deposited. Therefore, give up fruits, dried fruits, sandwiches, buns, cakes and other sweets and flour products.
Also, nutritionists do not recommend eating potatoes, carrots, beets, corn flakes, cereals, especially rice for dinner.

Don't eat fried foods for dinner - heavy food makes it difficult for the gallbladder, liver, and pancreas to work. This is especially true for fried meat: the pancreas has already used up its enzymes during the day, so fried meat is poorly digested.

The flour-meat combination will also be difficult: dumplings, dumplings, fresh baked goods.

How much to eat for dinner

“A handful - two palms - is your portion of dinner. This is a plate that is always with you, says nutritionist Natalya Samoilenko. “If we talk about grams, then the average serving of dinner for an average woman should be 250 g, for a man - 350 g.”

Based on this amount, 100 g is a serving of protein for dinner, 250 g is vegetables. It is also good, if there are no contraindications, to include moderately hot spices and herbs in dinner: for example, cardamom, coriander, black pepper, ginger. They improve metabolic processes in the body, blood circulation, help the functioning of the digestive system and improve the removal of cholesterol and excess fat from the body.

Don’t even try to dine on kefir alone—it’s not enough for your body to recover. According to Nadezhda Melnichuk, dinner should make up 20% of the daily caloric intake - this is an average of 350-400 kilocalories. For those who are losing weight, a little less - 300-350 kilocalories.

Healthy dinner options

Dinner options could be:

fish baked in the oven with vegetables, green salad dressed with unrefined vegetable oil - sesame, olive;
poultry and vegetable salad;
seafood and vegetable salad;
omelette with vegetables; cottage cheese casserole with vegetables;
stewed vegetables with boiled chicken, fish, seafood.

The number of dishes for dinner can be different - everything is purely individual. What kind of dishes they will be depends only on your imagination and taste.

Snack before bed

“If it’s hard to restrain yourself, you can have a light snack 1.5-2 hours before bedtime,” advises nutritionist Nadezhda Melnichuk. “You can have a snack with some light fermented milk products: 1% kefir, low-fat yogurt without sugar and fillers, sour milk.”

A serving of drinks is about 200 ml, and it is better to drink the drink not immediately, but gradually. You can also drink rosehip decoction or uzvar without sugar as a snack - they will not provide additional calories, but will allow you to “stretch out” until bedtime.

If you want something sweet in the evening

Very often in the evening you crave something sweet. For people losing weight, even a piece of chocolate eaten in the evening is a tragedy.

“You want sweets when the level of insulin in the blood drops sharply,” explains Nadezhda Melnichuk. “This usually happens when you eat irregularly - for example, you didn’t have lunch, or you ate foods with a high glycemic index or easily digestible carbohydrates for lunch.”

Therefore, in order not to have a sweet tooth in the evening, you need to eat on time during the day, and for lunch give preference to complex carbohydrates: cereals, vegetables.

“Try drinking mint tea with a spoon of honey instead of chocolate - consciously, enjoying it,” advises Natalya Samoilenko. “Tea will help you relax and unwind.”